December 7, 2023
Salmon Poke Bowl
Ingredients
- 225g short grain rice
- ½ cucumber
- 1 carrot
- 2 tbsp brown rice vinegar
- ½ ripe avocado, sliced
- 2 tbsp arame seaweed, soaked in a bowl of cold water for 15 minutes – optional
- 1 tsp chilli flakes to serve - optional
DRESSING
- 1 tbsp each black and white sesame seeds
- 2 tbsp soy sauce
- 1 tbsp toasted sesame oil
- ½ tbsp brown rice vinegar
- Squeeze lemon juice
- 2 slices green chilli, chopped
- 200g H Forman & Son’s royal fillet salmon
- ½ ripe avocado, cubed
Method
- Soak the rice in cold water for 5 minutes, then rinse twice to remove any excess starch. Put in a saucepan with a lid, add 350ml water and bring to the boil. When boiling, cover with the lid and turn down the heat to very low. Cook for 15 minutes, then remove from the heat.
- Meanwhile, for the dressing, toast the sesame seeds in a dry pan until fragrant. Put in a bowl with the soy sauce, sesame oil, vinegar, lemon juice and chilli. Chop the salmon into 1cm cubes and toss into the dressing with the cubed avocado.
- Finely slice the cucumber and shave the carrot into thin strips using a Y-shaped vegetable peeler.
- Remove the lid from the rice. Sprinkle with the 2 tbsp rice vinegar, fluff with a fork, then spoon into deep bowls. Top with the cucumber, carrot, sliced avocado and arame (if using), then the salmon and avocado mixture, giving each its own space on top of the rice. Scatter with chilli flakes if you like.
Prep: 15 mins • Cook: 24 mins • Serves 4
A poke bowl is one of the best ways to showcase raw fish. We’ve topped rice with avocado, crunchy veg, seaweed and marinated salmon.
Ingredients 2 tbsp honey Juice and zest of 1 lime 1 tbsp olive oil 1 lb boneless skinless chicken, cubed 1 garlic clove, minced Salt & pepper, to taste 2 cups cooked rice (white or brown) 1 tbsp lime juice 1 tbsp chopped cilantro (optional) 1–2 ripe avocados, mashed Juice of ½ lime Salt & pepper, to taste Instructions Step 1 Marinate the chicken In a medium bowl, whisk together the honey, lime juice and zest, olive oil, garlic, salt, and pepper. Add in the cubed chicken. Toss to coat. Cover and refrigerate for 15–30 minutes. Step 2 Cook it golden Heat your best skillet for cooking chicken over medium-high. Sear the chicken without stirring for 2–3 minutes, then cook through, about 6–8 minutes total. Temp should hit 165°F. Step 3 Brighten the rice Fluff the warm rice with a fork. Stir in lime juice, salt, and cilantro if you like. Keep it fresh, not heavy. Step 4 Smash the avocados In a bowl, mash the avocados with lime juice, salt, and pepper. Don’t overdo it you want texture. Think creamy with little bites left in. Step 5 Stack it tall Place a ramekin or ring mold on the plate. Spoon in a layer of rice, then avocado, then the honey lime chicken. Press gently, lift the mold. A little tower of joy. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 15 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 420kcal | Protein: 32g | Fat: 18g | Carbohydrates: 32g
In this bulletin...
Ingredients 1 tsp smoked paprika 1 tsp ground cumin 1 tsp dried oregano leaves 1/4 tsp dried c hilli flakes 2 (about 500g) chicken breast fillets, halved horizontally 1 tbsp extra virgin olive oil 2 small zucchini, sliced 175g mini capsicums, deseeded, halved 1 tbsp no-added-salt tomato paste 400g can cherry tomatoes 2 tsp white balsamic condiment 140g (2/3 cup) wholemeal couscous 160ml (2⁄3 cup) boiling water 250g green beans, steamed, halved lengthways Lime wedges, to serve Instructions Step 1 Combine paprika, cumin, oregano and chilli. Sprinkle spice mixture over the chicken. Step 2 Heat half the oil in a large non-stick frying pan over high heat. Cook the zucchini for 1-2 minutes each side or until golden. Transfer to plate. Add chicken to pan and cook for 2-3 minutes each side or until browned and almost cooked through. Transfer to a plate. Step 3 Heat remaining oil in pan over medium heat. Add capsicum. Cook, stirring, for 2 minutes or until begins to soften. Stir through tomato paste. Add tomatoes and 125ml (1 ⁄2 cup) water. Bring to the boil. Reduce heat to low. Simmer for 6-7 minutes or until slightly reduced. Add chicken, zucchini and balsamic. Simmer for 5 minutes or until chicken is cooked through. Step 4 Meanwhile, combine the couscous and boiling water in a heatproof bowl. Cover and set aside for 3-4 minutes to absorb. Fluff with a fork. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 20 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g